Tennis: High Knees 123

Player puts legs on bench and performs push-ups.

Player puts legs on bench and performs push-ups.

Hurdles are set in front of the player. Player performs jumps forward over the hurdles on one leg. Player switches legs after every 2 jumps.

Tie a knot in a resistance band so that there is a hoop at one end big enough to fit around a person. Fasten the resistance band to the net post. Have a player stand in the loop. Walk out until it is stretched. Player side lunges towards the net post, sideskips out and pushes off the outside foot before returning back to the starting position.

Cones are set in different spots on the baseline, and the player then runs to each cone and shadows forehand with maximum speed.

The player performs explosive jumps with minimal break time between repetitions.

Player jumps forward (with both legs) and performs a regular push-up. This exercise is a good way to warm up both their lower and upper body before the practice.

Player stands in one corner and the coach feeds a difficult ball to the other corner. Player runs and hits the ball on the run in cross court direction.

Player stands on the balance platforms. Coach throws a medicine ball to the player's forehand. Player catches the ball and imitates a forehand stroke throwing the medicine ball back to coach.

Three cones are set on the deuce side close to the sideline. Player starts from the centre of the baseline. Player sprints to the first cone and imitates forehand stroke. Player recovers back and repeats the same action to the other cones.

Player starts from the net. Player moves back performing circles back with one knee and alternates sides. The player prepares their body for a practice and also works a little bit on flexibility.

Player faces the coach while keeping one hand on coach's hand. Coach drops the ball. Player's goal is to react quickly and catch the ball before it bounces. Coach should encourage players to bend their knees to improve reaction time.

The player performs high knees over the cone. Pattern includes 3 steps on the right side and 3 steps on the left side of the cone.

Coach and player rally together. Coach stands behind the baseline on the deuce side Player stands at the net. Player hits all the balls to the deuce zone. When player hits the zone, coach changes the direction of own shots

Fasten a resistance band to the net post. Walk out until it is stretched as far as possible. Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg. One legged hop forward to the left foot. Then right leg out in front to turn off and accelerate out of the turn.

Fasten a resistance band to the net post. Walk out until it is stretched as far as possible. Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg. One legged hop forward to the left foot. Put the right leg in front and side skip out to the side before pushing off the ouside foot (the right foot) to turn.

Fasten a resistance band to the net post. Walk out until it is stretched as far as possible. Hold the band (can loop hand inside for grip) with the right hand, whilst standing on just the right leg. One legged hop forward to the left foot.

Player stands facing the wall and hits forehand volleys against the wall. After each hit, the player moves forward and closer to the wall. Once at the wall, the player continues to hit the ball against the wall but now moves back to their starting position. The aim is for the ball to not touch the floor.

Hands to your toes. Slowly walk them forward out into a plank position. Hold for a second. Then walk the feet in using little steps to meet the hands.

The player kneels down and and blocks resistance band using left hand. The player takes straight dominant arm up to the shoulder level and comes back. The player also should maintain a straight back.